Heart-Healthy Toast with Poached Egg
Start your day right with this Heart-Healthy Toast with Poached Egg, a nourishing breakfast that’s as delicious as it is beneficial for your well-being. Featuring a base of golden whole-grain toast topped with creamy mashed avocado, fresh spinach, and a perfectly poached egg, this recipe bursts with healthy fats, fiber, and protein to energize your morning. A touch of lemon juice and olive oil gives the avocado spread a zesty, velvety finish, while the runny yolk adds a luxurious texture. Quick and easy to prepare in just 10 minutes, this wholesome dish is perfect for busy mornings or a light brunch when you’re looking for a nutritious start. Packed with essential nutrients and heart-smart ingredients, this toast makes eating healthy both flavorful and satisfying.
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Ingredients
- 1 slice whole-grain bread
- 1 egg
- 0.25 avocado
- 0.25 cup fresh spinach leaves
- 0.25 teaspoon lemon juice
- 0.5 teaspoon olive oil
- 0.125 teaspoon salt
- 0.125 teaspoon black pepper
- 1 teaspoon vinegar (optional, for poaching)
Directions
Step 1
1. Bring a medium pot of water to a gentle simmer over medium heat. If desired, add 1 teaspoon of vinegar to the water to help set the egg white more quickly during poaching.
Step 2
2. Crack the egg into a small bowl or ramekin. Gently lower the egg into the simmering water by submerging the edge of the bowl and letting the egg slide in. Allow the egg to poach without stirring for 3-4 minutes, or until the egg white is fully set and the yolk is still slightly runny.
Step 3
3. While the egg is poaching, toast the slice of whole-grain bread in a toaster or toaster oven until golden brown.
Step 4
4. Scoop out 1/4 of an avocado and mash it in a small bowl with a fork. Mix in the lemon juice, olive oil, a pinch of salt, and a pinch of black pepper to taste.
Step 5
5. Once toasted, spread the mashed avocado mixture evenly over the slice of bread. Top with fresh spinach leaves.
Step 6
6. Using a slotted spoon, carefully lift the poached egg out of the water and let any excess water drain off. Place the egg on top of the spinach and avocado-covered toast.
Step 7
7. Season the poached egg with a small pinch of salt and black pepper, if desired. Serve immediately and enjoy your heart-healthy toast!
Nutrition Facts
| Serving size | (134.8g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 285.8 |
| Total Fat 20.8g | 0% |
| Saturated Fat 4.0g | 0% |
| Polyunsaturated Fat 3.1g | |
| Cholesterol 196mg | 0% |
| Sodium 510.3mg | 0% |
| Total Carbohydrate 18.5g | 0% |
| Dietary Fiber 4.7g | 0% |
| Total Sugars 2.3g | |
| Protein 9.4g | 0% |
| Vitamin D 48IU | 0% |
| Calcium 47.3mg | 0% |
| Iron 2.2mg | 0% |
| Potassium 340.0mg | 0% |
Source of Calories